Viva Longevity!
Is Exercise a Magic Bullet for Longevity? | Daniel Lieberman
Why exercise becomes more potent for longevity as we age.
BOOKS:
Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding by Daniel Lieberman
https://www.amazon.com/Exercised-Something-Evolved-Healthy-Rewarding/dp/B087NFK9HC/ref=sr_1_2
The Story of the Human Body: Evolution, Health, and Disease by Daniel Lieberman
https://www.amazon.com/The-Story-of-Human-Body-audiobook/dp/B00EZ4CTGK/ref=sr_1_3
The Evolution of the Human Head by Daniel Lieberman
PAPERS:
Exercise Intensity and Longevity in Men: The Harvard Alumni Health Study
https://jamanetwork.com/journals/jama/article-abstract/387973
Is Exercise Really Medicine? An Evolutionary Perspective by Daniel Lieberman
https://journals.lww.com/acsm-csmr/fulltext/2015/07000/is_exercise_really_medicine__an_evolutionary.13.aspx
The active grandparent hypothesis: Physical activity and the evolution of extended human healthspans and lifespans by Daniel Lieberman
https://www.pnas.org/doi/abs/10.1073/pnas.2107621118
Exercise as medicine–evidence for prescribing exercise as therapy in 26 different chronic diseases by Bente Petersen
https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12581
The diseasome of physical inactivity – and the role of myokines in muscle–fat cross talk by Bente Petersen
https://pmc.ncbi.nlm.nih.gov/articles/PMC2805368/
Energetics and reproductive effort by Peter T. Ellison
https://onlinelibrary.wiley.com/doi/abs/10.1002/ajhb.10152
The evolution of marathon running: capabilities in humans by Daniel Lieberman
https://link.springer.com/article/10.2165/00007256-200737040-00004
VIDEO:
Paleo Anthropologist Daniel Lieberman On Sitting, Meat & Exercise — Interview by Chris MacAskill
0:00 Filming a TEDx talk
0:29 Defining exercise
2:45 Why humans live long
5:25 Why humans evolved to be active
6:59 More important to stay active with age
10:16 Structural stress from activity
12:12 Exercise is not medicine
– Have you ever wondered why
something we've never evolved to do is healthy for us? Going to the gym, playing
tennis, riding bicycles? I couldn't think of anyone
more qualified to answer that question than Paleo
anthropologist Daniel Lieberman. He couldn't be at our
TEDx Longevity Conference because he was overseas. So he let us film his talk in his office in the spectacular Peabody Museum. – Hello, my name is Dan Lieberman. I'm a professor at Harvard University and I study the evolution
of physical activity and how it's relevant
to health and disease. Now, before we get started, let's get a few
definitions under our belt. The first thing I want to
discuss is the difference between physical activity and exercise. So physical activity is just
any bodily movement produced by skeletal muscles, but exercise is voluntary
discretional physical activity for the sake of health and fitness. And health span is the
number of years we live without serious chronic disease, but lifespan is just how long we live. Now, wouldn't it be great
if we had a magic bullet, if exercise was one of them to live a long and healthy life, right? That'd be fantastic, right? And this idea actually
originates from a long time ago from the Middle Ages. There's an old German folk tale
about called Die Freischutz which is about a marksman who
makes a deal with the devil. And the devil gives him
seven magic bullets. They're silver and six of those bullets that will hit whatever target
the marksman wants to hit. But the trade off is
that the seventh bullet, the magic bullet, will go, will hit whatever the devil wants to hit. And that's a trade off
that we should keep in mind because the first person to think about magic bullets in
medicine was Dr. Paul Ehrlich. And he came up with this idea
around the turn of the century that medicine would come
up with, you know, drugs, magic bullets that would cure disease with absolutely no side effects. And the first magic bullet
he thought he discovered was something called Salvarsan,
which was a kind of arsenic that was used to treat syphilis. And the good news was that it did treat syphilis pretty well. But the bad news was that
people given Salvarsan often had diarrhea, they had nausea, and sometimes they died. Remember that seventh magic bullet? And now of course nobody uses it anymore. Now we use penicillin,
which was invented in 1928, which has turned out
to be a better medicine for syphilis and many other diseases. So since then, people
have proposed many, many, many medicines and various other lifestyle
treatments that are supposed to help us live to be a hundred. These are often touted
as magic bullets, right? You've probably heard
of caloric restriction, the intermittent fasting,
taking ice baths, and they're all kinds of
pharmaceuticals like rapamycin and metformin and NADH. And some of these do have benefits. But the sad fact of the matter
is that unless you're a mouse or a fruit fly, there's
really no compelling evidence that any of them have any
substantial effect on human or even for that matter,
primate longevity. And the reason for that
has to do with evolution. Remember, nothing in biology makes sense except in the light of evolution. And we evolved to grow old and die. Sorry, that's just the truth, right? So natural selection cares about one thing and one thing only. How many offspring we have
who survive and reproduce. So natural selection wants us to live and stay healthy as long
as we're reproducing. But once we stop reproducing, we enter what's called
the selective shadow. Now, humans have managed to extend that selective shadow for a while, right? Because grandparents help their children and their grandchildren survive. And so they have some selective benefit. But eventually that dwindles and natural selection doesn't
seem to care about us. And it seems that humans evolve to live about seven or eight decades. And after that, well,
it's because of good luck. Now, what about exercise? And it is true that exercise
really is very good for us. But it's also true that
exercise is not a magic bullet. And the argument I'm gonna make today is that physical activity improves
health span by slowing aging and decreasing our vulnerability disease. And before medicine, think about it, life health span equaled lifespan 'cause there was no
doctor to keep you alive after you got sick. Now the the reason for
this, the explanation, the why behind this is what we call the active gran parent hypothesis. And so my colleagues and
I, Aaron Bagge, Iman Lee and others have argued that there's been selection
in human evolution for moderate levels of
lifelong physical activity that extend our health span
and hence our lifespans. And it's that for that reason, that physical activity
exercise is good for us. So the active grandparent hypothesis makes two kind of predictions. There are two parts to the hypothesis, and the first is that humans evolved to be moderately physically active and to stay active as we age, including after we stopped reproducing. And the second is that there was selection for physical activity to slow aging and decrease vulnerability to disease, thereby extending health spans, which as we've already
discussed, extends lifespans. So let's talk about the first
part that humans evolved for lifelong physical activity,
including as grandparents. And it's true, humans did
evolve to be grandparents, take our closest relatives chimpanzees, the average chimpanzee in the
wild lives to be 33 years old. Some of them live to be about 50, maybe, that's very rare, but that can happen. But for the most part, very few animals, chimpanzees included, ever survive after they stop reproducing. But humans in all kinds of
populations all around the world live to be post reproductive. Typical hunter gatherers live
to be about 20 years or so after they stop reproducing
to be their modal age of death is about 68 to 78 if
they survive childhood. And importantly, those years
are not spent just inactive. They're spent to be active, right? Humans of all to be much
more physically active than our ape ancestors. Typical chimpanzee walks maybe two to three kilometers a day, and they take maybe what,
three, 4,000 steps a day. A typical hunter-gatherer takes about 15 to 20,000 steps a day. Per kilo hunter-gatherers spend about twice as much energy per kilo
on being physically active per day than our ape cousins. And importantly, that physical activity occurs as we age, right? So Americans are pretty
inactive, as we all know. A typical American in
twenties might be, you know, get spend 30, 40 minutes a
day being physically active. And by the time most
Americans hit the age of 70, they may be doing 10 to 20
minutes a day of moderate to vigorous physical activity. Hunter gatherers in Tanzania
are way more active in their twenties and thirties. They're doing three, four hours
a day of physical activity. And although that declines
by the time they're 70 or 80, they're still doing two to three hours of physical activity a day. That's well more than 10
times more physical activity per day than a typical American. So we evolved to stay active as we age, and the reason for that is
that activity is to do stuff. It's not like we don't retire,
we don't go to the beach, we don't go to Florida. Hunter gatherers continue to
gather, they continue to hunt, they continue to take care of children, and they produce an energetic
surplus which they supply to their children and their grandchildren. And that surplus can amount
to somewhere between 250 to whopping of 3000 calories per day. That's substantial. So yes, human beings were selected to be moderately physically active and to stay active as we age, including after we stop reproducing. Now, the second part of the
active grandparent hypothesis is that there was selection from
moderate physical activity to slow aging and decrease
vulnerability to disease, thereby extending health spans, and as we talked about
before, also lifespans. And if you want proof of this, one of the best studies ever done was the Harvard Alumni Study done right here in my
university, Harvard University, by Ralph Paffenbarger, and Paffenbarger studied
over 20,000 Harvard alumni. And he looked at them from all ages. And by the way, when you do that, you're basically correcting
for socioeconomic status. And what he showed was that
alumni below the age of 50 who were getting about 2000
calories a week of exercise, had 21% lower death rates
than alumni who were inactive. And that's after correcting for smoking and various other sorts
of things like that. By the time they got to their fifties, the more physically active
alumni had 36% lower death rates. And in their seventies and their eighties, those exercising alumni
had 50% lower death rates than sedentary alumni of the same age. That's a amazingly large effect, right? And what he's showing here
is that as we get older, exercise not only helps you
get, you know, stay healthy, it becomes more important as we get older. The reason for that is
because exercise causes stress and that stress turns on a whole
raft of beneficial effects. And there are really two
kinds of this stress. Now, the first kind is energetic stress. Like I went for a run this morning, I spent probably about
500 calories running and I can only do so many things with the calories my body has. And if I spend 500 extra
calories exercising, that means I'm not
gonna spend 500 calories on other activities that my
bother body might engage in. And one of them is fat storage. Everybody knows, I hope they know that physical activity
is one of the best ways, maybe the best way to prevent weight gain. So a lack of physical
activity is one of the ways that encourages weight gain. And in a famous experiment,
for example, Bente Peterson and Copenhagen took a whole
bunch of young healthy Danes, right, who are normally very active and made them sit on a couch for two weeks and eat the same amount of food. And she scanned them before
and after those two weeks, and just in two weeks, they
gained 7% more body fat, including seven more
percent in their bellies. And that's concerning because belly fat or visceral fat is highly inflammatory. Now, another study also looked at another kind of energetic stress, which is how you allocate
energy towards reproduction. Remember, I can only do so
many things with my calories. So if I'm spending more
energy and physical activity, I'm not gonna spend as much
energy on reproduction. And in a famous study
done here at Harvard, my colleague Peter Ellison looked at women who are running 20
kilometers a week, right? That's not a huge amount. So that's about 180 calories a day. And compared it to sedentary women and the sedentary women were
taking that extra energy and they're plowing it into
being into reproduction by increasing their levels
of estrogen and progesterone. 50% higher levels in the second
half of the menstrual cycle and higher levels of progesterone and estrogen increase rates of cancer. So the energetic stress
from physical activity decreases inflammation, which is involved in everything
from metabolic syndrome to cancer to heart disease. And it also decreases
reproductive hormones which decrease cancer rates. Now, the other kind of stress that physical activity
cause is structural stress. Now, when I was running
this morning, for example, my mitochondria were
generating all kinds of ATP to fuel my body, but my mitochondria were also spewing out all kinds of reactive oxygen species, which cause widespread
damage throughout my body. I was getting mutations in my DNA, those that damage is causing my telomeres at the end of my chromosomes
to shorten its damaging cells. It's causing tears in my muscles
causing cracks in my bone. And of course, if all
that damage were you know, you know, we did nothing about it, right? You know, we'd die soon after exercising, but instead exercise turns
on a wide range of repair and maintenance mechanisms
that repair all that damage and in fact, increase capacity, so the next time I do a five mile run, I might actually be able to
do it with more ease, right? And there are a lot of these, right? So one of them is, you know, when I produce all those
reactive oxygen species, my cells also produce
a ton of antioxidants that mop up all that damage. When I stress my mitochondria, my cells are also being
induced by exercise to repair and produce more mitochondria
that keep my cells healthy. I'm getting DNA damage from all those reactive oxygen species, but I'm turning on all kinds of enzymes that repair DNA. I also turn on factors
that repair my brain and actually cause growth
of new brain cells. One of them is called brain derived neurotropic growth factor
that's turned on by exercise. My muscles when I'm exercising
are producing molecules that actually suppress inflammation, keeping my inflammation levels low and my immune system is getting turned on. I produce more natural killer
cells and cytotoxic T cells and antibodies, all of which are gonna protect
me from infectious diseases. So the bottom line is
that when you exercise, you slow rates of aging, you slow the rate at
which you lose muscle, you decrease your risk of dementia, you decrease inflammation, you decrease your risk
of infectious disease, including by the way covid. And there's a lot and many,
many more kinds of functions like that that improve our health. So the bad news is that
exercise really isn't medicine. It's not like a pill that
you take like salvarsan or you know, penicillin that you know that that gets rid of a disease. Instead, it's something,
it's that instead, it's really the better way to think about is that we never evolved
not to be physically active. And the result of that is
that when we're sedentary habitually sedentary, that leads to a lack of
repair and maintenance. So that's the bad news,
but the good news is that just a little bit
of physical activity, you don't need to do very much stimulates a wide range of repair and maintenance mechanisms that
overshoot any of the damage that the physical activity causes, right? So I like to think about it as like imagine spilling
coffee on the floor, right? And then you clean up the floor, the floor is gonna be cleaner after you spill the coffee than before 'cause we overshoot the
repair and maintenance. So just 150 minutes of
physical activity week, that's 21 minutes a day, right? That's not very much of,
just like walking, right? Can lower an average person's
risk of heart disease by 20%. That's a lot. It lowers the average
woman's risk of breast cancer by 30 to 50% and it lowers the average
person's lifetime risk of Alzheimer's disease by a whopping 45%, and if you look at the
overall effect on mortality, and I'm showing a graph
here of minutes per week of moderate to vigorous physical activity on the x axis against the relative risk
of all cause mortality, just 150 minutes a week of exercise. Again, 21 minutes a day leads
to a 30% lifetime reduction or you know, or yearly
reduction in all cause mortality and getting up to the
levels of hunter gatherers results in a 40% reduction. That's are massive effects. And it's hard to turn
those health span estimates to longevity estimates, but the best guesses are that adds at least a half a year to as many as seven years to your life. So in short, we never evolved not to engage in moderate levels
of lifelong physical activity and therefore lack of physical activity or its modern manifestation
exercise fails to slow aging and increases our
vulnerability to many diseases. So in the final analysis
exercise is not a magic bullet, but it sure is a great way
to add life to your years and it can also maybe add
a few years to your life. Thank you.
#Exercise #Magic #Bullet #Longevity #Daniel #Lieberman
source
Ace
I would say, no, it's not a magic bullet for me because even ten hours a week of exercise isn't enough to offset the genes I was born with. I will always be on bp meds. I probably eat more than 2500 calories a day and have 0.6 lb of visceral fat (by DEXA). Used to have a belly from overeating healthy foods despite having gotten more than 5 hours a week of exercise. I find I can't reliably keep belly and love handles away unless I get at least 30 minutes a day of cardio. Weights alone don't burn it very well. I had gotten COVID at the gym.
2
:50 m we did not evolve to grow old and die. Thats just how we were naturally created. Nothing in this universe is forever except for maybe energy itself
What does he mean when he says belly fat is the most inflammatory? Why fat is inflamed? How did it happen to us 😮
It is stunning that the optimal amount of exercise is only about 45 minutes per day according to this for longevity. I suspect for healthspan it's more.
It does sound funny to say that a study of all Harvard alums corrects for socioeconomic status because it looks at all ages? How many Harvard grads are really low socioeconomic status?
🫘THE GOSPEL OF THE WORD OF ALMIGHTY GOD "the time has come–now is–that those who truly worship the Father will worship him in Spirit and truth."
Does the Trinity exist? (Part Two)
Almighty God said
This CAN be a REMINDER for most people of GOD'S WORDS from Genesis: "Let us make man in our image, after our likeness." 🔴
SUPPOSE GOD SAYS "we" will CREATE MAN in "our" IMAGE, then "we" SHOWS TWO or MORE; since He SAID "we," then GOD is NOT one. IN THIS WAY, MAN BEGAN to THINK GENERALLY of DIFFERENT PERSONS, and from these WORDS GOT the IDEA of the FATHER, the SON, AND the HOLY SPIRIT. 🔴
WHAT then does the Father look like? WHAT does the CHILD look like? And WHAT does the HOLY SPIRIT look like? IS it POSSIBLE that the MAN in PRESENT is MADE in the IMAGE of ONE JOINED—TOGETHER from THREE? THEN the IMAGE of MAN is LIKE that of the FATHER, of the SON, or of the HOLY SPIRIT? WHICH of GOD'S PERSONS is the IMAGE of MAN? 🔴
This MAN'S IDEA is ABSOLUTELY WRONG and NONSENSE! 🙏
It can only separate one God from several Gods. AT the TIME MOSES WROTE Genesis, it was AFTER MANKIND was CREATED FOLLOWING the CREATION of the WORLD. In the BEGINNING, when the WORLD BEGAN, MOSES did not exist. And it TOOK TIME for MOSES to WRITE the BIBLE, so how could he possibly know what God said in heaven? 🙏🙏
He is UNCONSCIOUS of HOW GOD CREATED the WORLD. IN the OLD TESTAMENT of the BIBLE, there is NO MENTION ABOUT the FATHER, the SON, and the HOLY SPIRIT, ONLY the TRUE GOD, JEHOVAH, PERFORMS His WORK in ISRAEL. He is CALLED by DIFFERENT NAMES at the CHANGE of TIME, but this DOESN'T PROVE that EACH NAME REFERES to a different PERSON. 🔴
Therefore, then wouldn't there be innumerable persons of God? What is WRITTEN in the OLD TESTAMENT is the WORK of JEHOVAH, a PHASE of the WORK of GOD HIMSELF for the INITIATION of the AGE of the LAW. This is God's WORK, where according to what He SPOKE, it HAPPENED, and according to what He COMMANDED, it REMAINS. 🔴🙏
At NO OCCASION did JEHOVAH SAY that He is the FATHER who would COME to FULFILL the WORK, or did He even foretell the coming of the Son to redeem mankind. 🔴
WHEN it CAME to the TIME of JESUS, it was ONLY MENTIONED that GOD BECAME MAN to REDEEM ALL MANKIND, not that the Son came. Because TIMES are NOT SIMILAR and the WORK that GOD HIMSELF PERFORMS is DIFFERENT, He has to PERFORM His WORK WITHIN DIFFERENT KINGDOMS. 🔴
In this way, the identity He represents is also different. Man believes that Jehovah is the Father of Jesus, BUT JESUS did NOT really RECOGNIZE this, who said: "We were never recognized as Father and Son; I and the Father in heaven are one. The Father is in Me and I am in the Father; when people see the Son they see the Father in heaven." 🙏🔴
When all is said and done, whether it is the Father or the Son, they are ONE SPIRIT, NOT DIVIDED into separate persons. By the time man attempts to explain, matters are complicated by the idea of different persons, as well as the relationship between Father, Son, and Spirit. When man speaks of separate persons, does it not reflect God? Man even ranks persons as first, second, and third; ALL of these are just HUMAN INTERPRETATIONS, NOT worthy of reference, and TOTALLY UNTRUE! 🙏
If you ask him: "How many are there in God?" he will say God is the Trinity of the Father, the Son, and the Holy Spirit: the one true God. If you ask him: "Who is the Father? he will say: "The Father is the Spirit of God in heaven; He rules over all, and He is the Lord of heaven." "Then is Jehovah the Spirit?" he will say: "Yes!" If you ask him later, "Who is the Son?" he will say Jesus is the Son, by all means. "Then what is the story of Jesus? From whom did He COME?" He will say: "Jesus was born of Mary through the overshadowing of the Holy Spirit." "Then isn't His essence also a Spirit? 🔴
Does His WORK also REPRESENT the HOLY SPIRIT? JEHOVAH is the SPIRIT, and is also JESUS' COMPONENT. 🙏
NOW in the LAST DAYS, it goes without saying that the Spirit still works; how come they are different PERSONS? DOESN'T GOD'S SPIRIT just FULFILL the SPIRIT'S WORK from DIFFERENT VIEWS?" 🔴
Because of this, there is NO DIFFERENCE BETWEEN PERSONS. JESUS was CONCEIVED THROUGH the HOLY SPIRIT, and WITHOUT a DOUBT, His WORK is EXACTLY LIKE that of the HOLY SPIRIT. In the FIRST PHASE of WORK JEHOVAH DID, He DID NOT BECOME HUMAN or APPEAR to HUMANS. So MAN has NEVER SEEN His APPEARANCE. No matter how great and HIGH He was then, He is STILL the SPIRIT, the GOD Himself who FIRST CREATED man.🙏
That is, He is the SPIRIT of GOD. When He SPOKE to the MAN from BETWEEN the CLOUDS, He was just a SPIRIT. NO ONE has WITNESSED His APPEARANCE; in the AGE of GRACE when the SPIRIT of GOD CAME INTO HUMAN FLESH and was incarnated in JUDEA only then did man see the PICTURE of the INCARNATION for the first time as a Jew. 🔴
JEHOVAH'S FEELINGS CANNOT be FELT. However, He was CONCEIVED THROUGH the HOLY SPIRIT, that is, CONCEIVED through the SPIRIT of JEHOVAH Himself, and JESUS was still BORN as the VERY IMAGE of GOD'S SPIRIT. The FIRST MAN SAW was the HOLY SPIRIT DESCENT LIKE a DOVE through JESUS; This is NOT the Spirit unique to CHRIST, BUT INSTEAD the HOLY SPIRIT. 🙏🔴
From "The WORD Appears in the Flesh" holy book
Fulfilled and given actual meaning to (John 1:1,14 "The Word" and "The Word became man") "When the Word began, the Word was with God, and the Word was God." … ""The word became man and he dwelt among us." … (Revelation 18:9,13)
The Savior has returned and He or Christ has fulfilled His building of the kingdom/church on top of the rock or standing in the worthy holy place in the air/YouTube! When He came He fulfilled what was prophesied in the book of Revelation and from there it is recorded that He changed the new name and the name of His city from ("THE CHURCH OF ALMIGHTY GOD" 💐) "The Epistle to the church of Philadelphia" "I will make him who overcomes a pillar in the temple of my God, and he will never be removed from it. I will engrave on him the name of my God, and the name of the city of my God, the new Jerusalem that will come down from heaven from to my God. I will engrave on him my new name. (Revelation 3:12) "For a son is born and he will rule over us. He is the wonderful counselor, the Almighty God, the everlasting Father, the Prince of peace." (Isaiah 9:6). … "For the Lamb in the midst of the throne will be their PASTOR. He will lead them to springs of life-giving water; and God will wipe the tears from their eyes." (Revelation 7:17). … "But the Guide, the Holy Spirit whom the Father will send in my name, He will teach you all things and bring to your remembrance all that I have said to you" (John 14:26). … "They said together, "Salvation is from the Lamb, and from our God who sits on the throne!" (Revelation 7:10). … Fulfillment that He Himself will cleanse us with His Word with judgment and chastisement in "Jesus Washed the Feet of the Disciples" "Peter said to him, "I will never wash your feet." "If I do not wash you, you have no relationship with me" replied Jesus. (John 13:8). … "If you know me, you know my Father. From now on you know him and you have seen him." (John 14:7). … And the fulfillment of (The Work of the Holy Spirit) "Sorrow will become Joy" ""Just a little while and you will not see me; and after a little while, you will see me again." (John 16:16). …" So are you: you are depressed now, but I will meet you again and your hearts will overflow with joy that no one can take away." (John 16:22). … So God's sheep and the right people He created have come to His holy city the New Jerusalem that will only last on earth for 1,000 years "THE CHURCH OF ALMIGHTY GOD"💐
⬇️
The recorded prophecy is below!
⬇️
(Genesis 1:26 "The HISTORY OF CREATION")
After creating all people, God said: "Now LET US CREATE MAN IN OUR IMAGE, AFTER OUR LIKENESS."
⬇️
(Luke 1:31 "The Birth of Jesus Was Announced")
"Listen! You will CONCEIVE and …
(Matthew 3:16)
"When Jesus was baptized, he came up out of the water. The heavens were opened and he SAW THE SPIRIT OF GOD, DESCENT ON HIM, LIKE A DOVE."
Yes. But. What exercise should I be doing? How much? Exercise can be harmful. How do we avoid that? How does a sedentary older person go from being a lifelong couch potato to being as fit and healthy as they can be. Also the history of how medicine and health changed from being exercise induced to "magic bullet" style started a few hundred years before that. It's discussed in the book De Arte Gymnastica which was written in the 1500's. Time for a workout.
A lot of this info is just wrong. Sorry.
Longevity is genetic. Likely all you can do is shorten your lifespan or realise it.
This video, while I appreciate the effort is aiming very very low
Physical activity, like gardening or walking your dog does not produce the benefits of health and longevity that resistance exercise does, the more reasonable and safe stress to your body, the better.
The denial around ignoring class or “correcting “ for class is an academic bubble falsehood. Harvard Alumni? Harvard Alumni are just going to have access to better healthcare, self care and prevention education. They all live in better neighborhoods. They are also largely from upper middle class and higher class of high income demographics.
Very educational, thanks!
6:42 girls don’t have a surplus but a deficit only elderly women have slight surplus
This was too long winded – Keeping active and a good diet is the key to longevity. Simple as that.
I love how Darwinian’s blurb out that evolution is a forgone conclusion, a fact. Buddy, it’s called a theory. Just reminding you, you can believe you are a monkey all you want, it’s still a crumby theory.
Love
It!!!
Some medicines are touted as "magic bullets" despite being far less useful than exercise. Why the double standard ?
Thanks!!
64 year old in great shape the easy way with Hindu pushups and Hindu squats. These have been staple exercises for all ages by half the world's population for millennia for a reason! You'll be surprised how fast they trash you. Experiment with reps and sets.
So educational! Intellectually liberating to hear a real professional shed light on this topic from a species perspective, rather than listening to Peter Attea and his friends chatter somewhere deep in their own wallets.
I'm so old that when I walk into an antique store, they don't want me to leave.
Theres no way to prove this but whatever age you die being fit and healthy was an extended lifespan
His book, Exercised, is a good read…
Damn, I just realized my Plant Chompers subscription didn't transfer with new name.
Yes, that did require swearing.
Genetics plays a major role.
That and ginseng and fasting will do wonders I'm living proof. And be resilient
Well done and totally impressive. Outstanding presentation.
Thesimple answer is if you dont use it you lose it so yes exercising is the answer, its not easy but no pain no gain!
The ads I had to see before your video were for an old age drug and beef sticks. Wow. These are shortcuts to the grave.
Diet is crucial exercise is required. I’m 66, almost 35 years whole foods vegan, am on no meds/PEDs/TRT and all my parts work. I am very fit doing calisthenics regularly for over 5 years. A recent workout: https://youtu.be/HuinLcYz_TA?si=S81ZaefQTnPfs_Yj
For me exercise as a senior has absolutely been a magic bullet. When I was 64 I was diagnosed with Type 2 diabetes. I was overweight, depressed and just felt sluggish and bad. I weighed 207 on the doctor's scale (I'm 5'7" male with average frame). Luckily the M.D. I saw was a proactive doctor rather than a reactive one. He told me to do two things: (1) change my diet completely; and (2) exercise every day — even on the "rest" days. So, I went on a low carb, non-processed food diet and intermittent fasting. But the exercise has been the key part. As I am a type A personality
I started looking for some competitive sports outlet. So I started running that summer and training to run in sprint and middle distance events in my state's Senior Olympics ( I don't like long distances). Once I got fit enough I started playing soccer both pick-up and in leagues. One of the truly great blessings in my life has been playing soccer on the same team as my son and grandson.
The running has also been a tremendous blessing. I've made great friends training and competing in these Senior games (as silly as some might consider them) — I've found runners to be the most congenial people I've ever met. They pull for each other and respect each other. True sportsmanship.
But the whole purpose of this was just to feel better, and I've got to say, I do. My A1C is now in the normal range. I weigh 137 lbs. and it doesn't fluctuate much. Crazy thing — last month I went in for my annual check-up — the nurse and the doctor thought their instruments were broken Not sure what it exactly means for a 72 year old but my blood pressure was 114/70, resting heart rate 46 bpm, and blood oxygen saturation 99. Before starting this journey bp was 135/90, resting hr about 62, oxygen saturation 96. TMI!
I don't know if I'll live longer, but I'm going out doing things that give me true joy. There's a line in the movie Chariots of Fire when the main character (a missionary who ran in the real Olympics
) is asked why he's running. His answer: "When I run I feel His pleasure." When I first that movie I didn't get it, but now I do.
I know everyone doesn't like all forms of exercise. But find at least one you do (hopefully several). Start slow, do what you like to do, and let your body let you know when it's time to rest.
I'm 66, trying to remain physically superior to my 14 year old boys. Two years ago, I could beat them at basketball, weightlifting and any length of running race. Now, they beat me at almost everything. Do any studies show a rapid increase of aging between the ages of 64 and 66 that would explain this?
At age 59, my exercise go-to's are rebounding (on a mini trampoline), swimming, longboarding (the skateboard type) and gymnastic rings.
Hike, walk the dogs, swim, and bike every week. 69 yo – and have fun.
Der Freischutz
If you are an endurance athlete (even 50 years old or more) 2K calories per week is really not that much. As an example, a 75kg well trained cyclist can burn through 1K calories in 90 minutes, riding quite intensely (220W), indoors. Someone who is a runner, doing three runs a week (35km) would probably be burning closer to double the 2K assumed in the study. So the result in terms of longevity and reduced morbidity can be quite significant, especially since we tend to spend most of our total expenditures on health, in the very last few years of our lives.
https://youtu.be/jN_ZJq3YpYU?si=WVAKp2h1Vce7B3Up
I love a reasonable opinion. Age 72. I last exercised in high school until 3 months before my 70th birthday. I did, however, research for 35 years nutrition along with supplementation to understand why so many Americans were disease-ridden at 50 and above. I discovered that Americans were basically nutritionally deficient in two areas. The first area was minerals. Not just any minerals but a rich mineral complex in a nano state. Minerals are the currency of life. Secondly, parent essential oils (PEOs) may be called EFA. PEOs are necessary to pull oxygen from the bloodstream and drive it into the cells. As I neared 70, I realized something was missing from my life routine and understanding of good health. I felt myself slipping away as a young man, allowing the old man to come in. That's when I discovered strength training. In 90 days, I put on 15 lbs of muscle, and I look better at 72 than I ever looked in my entire life. Let me recap, proper body maintenance, good gas, and oil. Gas is the minerals, and oil is PEOs. The strength training arrested the sarcopenia that was setting in, robbing me of my strength and overall well-being. We are designed to live for 100-plus years. This will not happen by relying on old, outdated material that may fill up volumes of books but do little to increase healthspan and lifespan. Drugs ARE NOT the answer! Again, I love a well-researched opinion.
I'm 54 and walk 20,000 steps a day. That's 3.5 hours or 18km. I walk them all inside my house. I walk around my house for 30 minutes every hour and I do that for a total of seven times a day. A slow day is 14,000 steps or 2 hours or 14km. I have been a walker since I was in primary school. I had to walk to primary school, to highschool, then to college, then to work. I bought my first car at 28. I was also a bushwalker in my 20's. In my 30's and 40's I was a yoga teacher. These are two of the best (and free) exercises you can do from childhood to old age. There is a saying in yoga: "you are only as young as the flexibility of your spine". Keep moving and keep all your joints mobile!
The main thing about exercising is to keep doing it. Many/most start out with high spirits and heavy exercise, only to quit down the short road. To avoid this when you start, do not actually exercise, just go through the motions. No stress no strain. This tells/tricks your brain into thinking this activity is painless. Gradually increase your activity over time. For example, if weight lifting, lift just the bar for 30 to 90 days first. If stationary cycle pedal for a quarter mile resistance level 1 to start out. Do same slow start. Gradually increase distance/resistance over time. if you want to be a runner and you are overweight, use the cycle to lose the weight first, and to also exercise legs hip ankles. In other words prep for harder exercises. You cannot become a running by running, You cannot become a hiker by hiking. Your workout should be moderate strength training and aerobic (running, aerobic classes, recumbant cycle (my fav I call it the miracle machine) whatever you like.) Days off are as important as days on. Go 3 days in a row max, then take a day off. Take two days off in a row max. Vary over the weeks so that, for example, sunday is not always your day off. Once a quarter take a week off, no exercising. You may prefer to go to the gym, or to have a home gym. Or combo. Whatever you like. As you become fit you will be tempted to measure your fitness with racing. This should be avoided no exceptions. You will only injure yourself, push to hard, and you'll just quit exercising in the end. Record what you do on a calendar is important to monitor your activity, especially in the early years. Of course avoiding a poor diet, smoking, drinking, whatever is a must. I've been working out since 1986, and all that I'm saying here I have practiced/am practicing. Good luck.
Spot on!
We heard a lot of useful things, but please slow down a bit while talking, because some very important things just slip by. In order to fully understand the messages you are sending, we have to repeat the video several times and focus additionally, and a slightly slower pace of speaking can make it all much more understandable and simple.
I love this video! 67…I do sprints ( i.e hard running) as a mix in for exercise…clinging to my younger self with my fingertips
Average lifespan is 126.